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Instant Pot Cauliflower Mashed Potatoes

These Keto Cauliflower Mashed Potatoes are made with cauliflower, garlic, and vegan butter for a delicious vegan, gluten-free, and low-carb side dish at your next holiday meal. Made in under 20 minutes!
5 from 1 vote
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Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes
Servings: 6 servings
Calories: 84kcal
Author: Sarah McMinn


  • 1 large head of cauliflower, cored and roughly chopped
  • 4 cloves garlic, peeled
  • 1 cup vegetable broth
  • ¼ cup vegan parmesan, optional
  • 2 tablespoon non-dairy butter, I recommend Earth Balance
  • 1 teaspoon sea salt
  • 1-2 tablespoon unsweetened soy milk, if needed
  • pepper
  • 2 small chives, chopped


  • Chop the cauliflower into small, even-sized florets. In a large pot, bring 4 cups of vegetable broth to a boil. Add the chopped cauliflower and whole garlic cloves and boil for 15 minutes, until the florets are easily pierced with a fork.
  • Strain the cauliflower/garlic through a colander and transfer it to a blender or food processor. Add parmesan (if using), butter, and salt. Process until mostly smooth so that it resembles mashed potatoes. Add non-dairy milk, 1 tablespoon at a time, if needed. 
  • Serve immediately with freshly cracked pepper, chives, and melted butter. 


Serving and Storing - Serve warm with freshly ground pepper, butter, fresh chives, and some vegan parmesan. This recipe is best fresh. I don't recommend making more than you intend to serve. If you do have leftovers, store them in an airtight container in the refrigerator for up to 24 hours.
Recipe Tips
  1. If you would prefer a thicker consistency (plus less mess!), you can use a potato masher or immersion blender.
  2. Taste and adjust seasonings as you please. This recipe is merely guidelines as the seasonings will depend on the size of your cauliflower.
Frequently Asked Questions 
What size of cauliflower should I use? It really depends on how many people you are feeding. One head of cauliflower is between 4-6 cups of florets. Aim for a large cauliflower and taste and adjust seasonings accordingly.
Variations - If you would like, you can make this recipe in an Instant Pot. Place the trivet on the bottom of your instant pot. Add cauliflower, garlic, and vegetable broth to the Instant Pot. Close the lid and seal. Using the manual setting, set to high pressure for 5 minutes. Once ready, do a quick pressure release according to the manufacturer's instructions.


Calories: 84kcal | Carbohydrates: 2g | Protein: 2g | Fat: 7g | Saturated Fat: 2g | Cholesterol: 5mg | Sodium: 958mg | Potassium: 12mg | Vitamin A: 180IU | Vitamin C: 0.9mg | Calcium: 75mg | Iron: 0.1mg